for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

Clean & Jerk 1 RM

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

AMRAP 10:
5 power snatches (95/65)
10 overhead walking lunges (45/35)

30 double-unders
10 pull-ups
30 double-unders
10 burpees

10 rounds

Overhead Squat 1rm
5 min rest then:
15 min AMRAP
5 OHS 95#
10 Pull-up
200m Run

---

OHS 1RM - 155#, could normally go heavier but after the Oly class last night, my body wasn't handling the heavy weight so well.

AMRAP i did 5 full rounds.

Ladies' Night
“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings (16kg)
12 Pull-ups (band)

Back Squat Lift 4 110# x 20

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

LOVE kettlebells and double unders :) Great workout- forearms are done for!

Barbara
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups